3x4min and rest 4min

27cal row
27 burpee
27 c2b

Rest 4min

21 cal row
21 burpee
21 t2b

Rest 4min

15 cal row
15 burpee
15 pull ups

Complete as many rounds as possible in 10 minutes of:

• 10 handstand push-ups to 6-in. deficit
• 20-calorie row
• 30 single-legged squats, alternating

10min EMOM - 5 Muscle Ups

Row 400m 90% aero
rest walk 2 mins x 8

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders

Squat Clean 6x2reps - 60kg

5min AMRAP ground to overhead (50kg) - 30

Press

Let's play ball folks!

5x5 every 2min

Row 1km at gentle pace

Bear Complex - 20kg

Deadlifts:
- 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 10, 80kg x 10, 90kg x 10, 100kg x 10, 110kg x 10, 120kg x 6

Strict Toes to Bar (bar set at waist height when hanging from pull up bar ie. bottom half of a toes to bar movement)
- 10 reps

Strict Toes to Bar - Top half of Toes to Bar movement (ie. lower toes from bar, to bar at waist height when hanging and back up to top):
- 10 reps

Barbell Shrugs:
- 60kg x 10, 70kg x 10, 80kg x 10, 90kg x 5, 100kg x 5